Bad Coffee Beans

Have you ever had a bad coffee?

For coffee snobs like us it can be very hard to find a tasty, full bodied and strong cuppa especially when we aren’t close to our favorite cafe or we are out on the road passing through a small town.

The funny thing is a coffee is just hot water filtered through grounded coffee beans
So how hard could it be to get it right?

Their are two parts to getting a coffee right…

  1. A well trained barista
  2. Good quality and fresh coffee beans

The best barista would have a hard time pleasing a coffee snob if his beans are average.

An average barista would be able to ‘out do’ a coffee master if their beans were awesome.

It is impossible to make something great with the first ingredient being average or worse

This sounds obvious when we break it down but how does this idea apply to the rest of our lives?

Where in your life are you trying to make great coffee with shitty beans?

Both Will Lose

When a conflict is happening neither side will feel that they are in the wrong

Even if one knows they are in the wrong they generally will defend their actions

It isn’t until both parties take full 100% (each) responsibility for what is going on and admitting that the other person is right that there can be a resolution

This is no easy feat to accomplish

It is the sole reason that wars break out, fights happen, arguments kick on for hours and why people hold grudges

Until you both see through each other eyes, no one wins the battle

Consider this next time someone doesn’t see eye to eye with you, they probably just want to be heard.

Where You Focus

“Where focus goes, energy flows”

You may have heard this quote in success based motivation videos or in a self help seminar and it is one of the truer sentences that I have come across.

When it comes to mastery of your body; do you focus on how far you have to go or how far you have come?

Do you focus on the fat you have or the fat you have lost?

Do you focus on the strength gains made or the difference between you and the guy who has been doing it for an extra decade?

Depending on which side of the experience you pick to focus on will give you a really good insight on why you’re stuck or why you are feeling the way you do about your progress.

You see when we focus on the negative side of things we always feel shitty about not being perfect, we can literally never win

When we focus on the success or the wins we seem to keep snowballing those wins and achieving more and more

“Where focus goes, energy flows”, remember this next time you’re stuck and you will be able to work how to get out of that plateau.


When people think of addicts they think of the alcoholics, the drug users and the broke gambler who puts having a punt in front of saving for his house or being with his family

These people generally get put in the same box as the criminals, the street gangs and that weird guy that’s always walking around the streets… People either feel sorry for them or they avoid them completely

The sad thing is that we are all addicts

Addicted to our phone, work, Instagram, Facebook, food, caffeine, money, fitness, gaming and what ever else that you can think of.

We always need to be stimulated or we look for one of our ‘addictions’ to pass the time

Does the fact that we are addicted to our phones make us better than someone addicted to alcohol?

Comparing our vice against their vice will always make us feel better about whatever we are doing but the real question is

Why are we so addicted to doing this?

Is it for the little dopamine rush we get when someone likes our post?


Do we actually rely on and feel comfortable with that mild anxiety from always being on and chasing more money?

These examples can go on forever but my challenge to myself and to you is a simple one

Stop judging other peoples addictions and trying to change them

Focus on yours and work out why you are doing it

If you don’t look now you may start looking for harsher and more exciting ways to distract yourself

This is what happened to the drug addict that you were judging last week..

Which way are you running?

The question has been asked of endurance athletes “are you running from something or running towards something?”

When we go to work to earn money we are either going to work towards bigger and better things or we are working in a comfortable space to avoid the growth we really want deep inside

When we train our bodies or go on a diet we are either working towards a powerful and weaponized body that serves us and amplifies the rest of our life or we are training to escape disease, the feeling of self loathing or being the fat guy at the beach

These examples can go on and on but the biggest question I have for myself and for you today is very simple

Are you running away or are you running towards?

So you wanna look like a NFL linebacker??

Most men in this world want to be BIG, ATHLETIC and just be DOMINANT in general.

Pretty similar to how the NFL or UFC boys look and perform really

Like Clay Matthews here who is a line backer for Green Bay and is clearly a strong and powerful dude. Clay Matthews


This issue is that most people aren’t willing to do hard work for a long time to get there but for those of you who are willing to put in and get after it I want to be the guy who helps lead you in the right direction.

Because after all I can guarantee that a body like this isn’t built off conventional training at your local 24/7 health club…

Guys like this train like savages in gyms that scare off most blokes before they even step foot in there.

Here are … MUST DO’s to become a BIG and POWERFUL UNIT.

1) Mobilise, prepare and warm your body up specifically to help perform the main movements of your training session. This varies EVERY session dependent on if you are lifting, sprinting, practicing sports or even just pumping up the guns.

You can check out a quick self-massage routine for the lower and upper back which I use before a squat or bench press session here:

2) Train Fast, Get Fast…

This was hammered into me by an ex Olympic bobsledder who I did a course with and he is absolutely right.

If you want to be powerful, athletic and explosive you NEED to learn how to move your body quickly.

The best things that we use at Royale Fitness are Box Jumps, Broad Jumps, KB Snatches, KB Swings, Clap Push Ups and Medicine Ball Throws.

Set wise do these for 3-5 sets of 3-5 reps after your warm up, this will train your muscles to move explosively and fire up your Central Nervous System (CNS) and have you primed to go harder and safer in the heavy work.

3) Lift Heavy Shit.


You need to pick the movements that suit you well but as a general blanket list Squats, Deadlifts, Bench Press and Chin Ups (think of variations that are safe for you but allow you to move heavy weight).The foundation of any strong man is built from heavy compound lifts.

Your goal with these lifts is to improve the technique, strength and efficiency of these lifts in the 3-6 rep range for best strength and “dense muscle” Gainz…  < – – – More on dense muscle another day.

You must learn form first and earn your stripes here; if you progress before you are ready due to ego it will hold you back in the long run.

4) Learn to ‘brace your body’ in everything you do.

Tension = Strength, which means if you haven’t got every muscle possible firing, tight and ready to lift you are leaking power which will result in less weight moved and less muscle built.

Think of SQUEEZING the bar, upper back, core and take a big breath in before you begin (check out

Valsalva Method – or my boys just ask me in the gym and I’ll show you again).

Main thing to note here is if you are loose your body will break down so learn to be tight as a rock.

5) Do unilateral work.

What does that mean?

Do single arm and single leg exercises for balancing up the body. Think lunges, split squats, sled work, single arm snatches, presses, rows etc.


All of these are best to throw in as your ‘body building’ style pump sets. Do 3×8-15 reps and work hard with them to work the muscles hard.

Remember that the main lifts are your most important lifts for badass size and strength but you can use these accessory movements top bring up weaknesses, imbalances or injury affected areas.

6) Get Strong with YOUR body weight.

Relative strength I believe is what makes any man or athlete greater than the next. If you are 90+kg and can punch out 20 good pull ups, dominate push ups and learn to jump really high you my friend are becoming an animal.

Practice bodyweight movements and train them as a staple in your program.

When they become easy add chains or weights to make them harder.

7) Train like a savage and ALWAYS be in shape (drop the fat and get fit).

Clean up your diet first of all.

Once you’re not eating like a skinny-fat year 7 nerdy school boy (me back in the day) start focusing harder on conditioning if you want extra fat loss.

Every little bit counts, it doesn’t always need to be crazy like a UFC circuit or a Crossfit WOD but you do want to be sure it is quality work and has a purpose before you waste your time and energy.

Do conditioning in the form of sprints, sled or prowler sprints, strongman circuits or even just hard blowout interval runs.

Never be so out of shape that you can’t run 3km or that you can’t make it through a session.

I see a lot of people who can lift really heavy but let everything else be a cruisy slide due to poor conditioning or holding onto too much weight.

“When you get into better shape you will be able to do better quality work in the weight room, it is a win – win”.

Farmers Carry Heavy x 30mIf you’re stuck for ideas try this little finisher

Sled Sprint Fast x 30m

Davo Sled
Mark Is A Demon On The Sleds


Do 5 times with minimal rest


Simple. Not easy but simple.

They are a quick 7 pointers to help get you more jacked and handsome but they won’t help you at all unless you implement them.

At Royale Fitness we train like this, it works and I have found that the boys (and girls) who still compete in actual sporting events are ALWAYS 100% of the time stronger mentally and physically then there opponents.

This type of training and body gives people like you the edge to crush everything from sport even to just knowing that in a work meeting if you choose to at any given time you could rip the other guy’s head off if it came down to it… Not that you will but it’s definitely handy to know!!

Stay Strong.

Matt Prince

Royale Fitness